Golf Ball / Lacrosse Ball Roll
The golf ball gives a smaller contact area than a frozen water bottle, so pressure is more focal, useful for working specific tender points. Many clinicians prescribe both: water bottle for general mobilisation, golf ball for focal trigger points. Self-massage of the plantar fascia features in the 2008 APTA clinical practice guidelines for heel pain.
How to do it
- 1
Sit on a chair with your foot flat on the floor
Sit tall, foot flat
- 2
Place a golf ball or lacrosse ball under the arch of your foot
Ball under arch
- 3
Apply gentle downward pressure and roll the ball slowly back and forward
Slow rolling
- 4
When you find a tender spot, pause and hold light pressure for 5 to 8 seconds
Pause on tender spots
- 5
Continue for 60 seconds, working the whole sole. Switch sides
60 seconds, switch
The evidence
The golf ball gives a smaller contact area than a frozen water bottle, so pressure is more focal, useful for working specific tender points. Many clinicians prescribe both: water bottle for general mobilisation, golf ball for focal trigger points. Self-massage of the plantar fascia features in the 2008 APTA clinical practice guidelines for heel pain.
Citation: McPoil TG, Martin RL, et al. (2008). Heel pain, plantar fasciitis: clinical practice guidelines. Journal of Orthopaedic & Sports Physical Therapy (APTA)